Michelle Ryon: Hi. I am Mitchell Ryon, a Certified Personal Trainer and I am showing you some exercises and stretches that you can do at the office.

Right now, I am going to show you several exercises that you can do seated on a stability ball. Now, you could just use the stability ball instead of your chair. It makes you work the core more. When you get bored you can roll it in circles, loosening up the core, the low back, go forward and back. You can go side-to-side and it is working all those muscles in your core and you don't even realize it.

If you wanted to actually do some exercises you could do squats. If you're bringing the feet narrow you are going to work the outer sides of your leg. We are not going to come all the way up because the ball might roll away, so, we are just going to gently lift up and down. So, we are not going to lose contact with the ball at all. Were keeping core tight, keep your chest up and you won't have to do a whole lot of these before you are going to start feeling it in the legs.

Another option will be to take the feet out wider and you are going to work little bit more on the inside of the legs, so same thing again. We are pushing with our heels, no weight in the toes and it is just gently up and down; not much pressure on the ball, all the pressure is in the legs. If you want a little bit more challenging pushup, you can come down on to the floor and be on your knees, hands on the sides of the ball and then you are going to lean into it.

So, now you have to stabilize a lot more through the core, so that you don't roll after the ball. We are still keeping the abs tight. We are not leaving the stomach, leg behind and were pushing straight down, working the chest. You could do this on your toes if you preferred one little more challenge, but on your knees is a good starting point. So, that's some exercise you can do seated on the ball. Now, I am going to show you some exercises you could do in a standing position.